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Speed isn't just about running fast—it's the product of multiple trainable qualities that you need to understand for the CSCS exam. When you break down sprinting performance, you're really looking at force production, rate of force development, neuromuscular coordination, and energy system efficiency. Each drill in your programming toolkit targets specific links in this chain, and knowing which drill addresses which quality separates effective coaches from those who just make athletes tired.
The exam will test your ability to match drills to training goals, sequence them appropriately within a session, and understand the underlying physiological mechanisms. Don't just memorize drill names—know what adaptation each drill produces, what phase of speed it targets (acceleration vs. maximum velocity vs. speed endurance), and how to progress or regress based on athlete needs.
The acceleration phase (first 10-30 meters) depends on horizontal force application and powerful triple extension. These drills train athletes to overcome inertia and generate maximum ground reaction forces at low velocities.
Compare: Hill sprints vs. resisted sprints—both overload acceleration, but hills are self-limiting (athletes naturally adjust effort) while sleds allow precise load manipulation. For FRQs on exercise selection, hills work better for large groups; sleds are superior for individualized programming.
These drills enhance the stretch-shortening cycle and train fast-twitch motor unit recruitment. The goal is maximizing force in minimal ground contact time—the foundation of explosive speed.
Compare: Depth jumps vs. A-skips—both train reactive ability, but depth jumps develop raw power output while skips refine coordination and timing. Use plyometrics to build the engine; use technique drills to improve efficiency.
Once acceleration ends (typically 30-60 meters), athletes enter the maximum velocity phase characterized by upright posture, shorter ground contacts, and cyclical leg action. These drills target top-end speed qualities.
Compare: Flying sprints vs. overspeed training—flying sprints let athletes practice max velocity at their current capacity, while overspeed pushes beyond current limits. Flying sprints are lower risk and higher volume; overspeed is a specialized tool for advanced athletes with excellent technique.
While not pure speed work, these drills develop neuromuscular coordination, proprioception, and reactive ability that transfer to sport-specific speed demands.
Compare: Ladder drills vs. cone drills—ladders emphasize linear foot speed and coordination in a fixed pattern, while cones train multi-directional movement and body control. Neither replaces sprint training, but both support overall athleticism.
Speed training requires appropriate energy system support. These drills bridge the gap between pure speed work and metabolic conditioning.
Compare: Acceleration sprints vs. interval training—acceleration work develops the motor pattern and force production (neural/mechanical), while intervals develop the metabolic capacity to repeat efforts. Both are necessary; sequence acceleration work before intervals within a session.
| Training Quality | Best Drill Options |
|---|---|
| Acceleration/Drive Phase | Acceleration sprints, hill sprints, resisted sprints |
| Maximum Velocity | Flying sprints, overspeed training |
| Reactive Strength/SSC | Depth jumps, box jumps, bounding |
| Sprint Mechanics | High knees, A-skips, B-skips, butt kicks |
| Coordination/Footwork | Ladder drills, agility cone drills |
| Speed Endurance | Interval training, repeated sprint protocols |
| Horizontal Force Production | Sled pulls, hill sprints |
| Stride Frequency | Overspeed training, fast ladder patterns |
An athlete has excellent flying sprint times but slow 10-meter acceleration. Which two drills would you prioritize, and what physiological quality do they target?
Compare depth jumps and A-skip drills: what training adaptation does each primarily develop, and where would each fit in a training session?
A coach wants to use overspeed training with a high school athlete. What two prerequisites should be in place before implementing this method, and what safety parameters would you set?
If an FRQ asks you to design a speed session for a soccer player, which drills from this list would you include and in what order? Justify your sequencing based on neural demands.
Explain why ladder drills are often misused in speed programs. What is their appropriate role, and what would be a better drill choice if the primary goal is improving maximum sprint velocity?